I usually don’t have a hard time choosing which health topic I want to write about. I usually pick based on what happens during the week while I train clients. Many times, a client will ask a very specific question, and I give a pretty detailed answer and get a response like “Wow, I never knew that” or “I wish someone would have taught me this years ago.”
This week, I have been heavily influenced by what has been an issue in my own extended family: too much screen time. My almost 13-year-old niece has been experiencing some setbacks (missed school assignments, lack of focus, poor communication, disinterest in activities she once really loved, withdrawing, etc.), which does happen from time to time, especially during these formative years.
However, her mom, my sister, became increasingly concerned and decided it was time to take the phone away. This phone was already very monitored and had many parental controls on it, but she did notice that screen time was going up and up and up. More texting, more YouTube, more games being played.
My sister realized a digital detox was needed, not only for her daughter but for the whole family, and since then, things have been slowly improving.
A digital detox refers to a deliberate period during which a person refrains from using digital
devices such as smartphones, computers, tablets and the internet. The goal is to disconnect from the digital world to focus on real-life interactions and activities. This temporary break can range from a few hours to several days, depending on individual needs and circumstances.
Why is a digital detox important?
Prolonged exposure to digital screens and social media can contribute significantly to mental health issues. Studies have shown that excessive social media use is linked to increased levels of anxiety, depression and loneliness. According to a 2023 report by the Royal Society for Public Health, young adults who spend more than two hours a day on social media are more likely to report poor mental health outcomes.
The blue light emitted by screens can disrupt the body’s natural sleep-wake cycle. This interference can lead to poor sleep quality and insomnia. A digital detox, especially before bedtime, can help restore natural sleep patterns and improve overall restfulness.
Constant notifications and digital distractions can fragment our attention and reduce productivity. By unplugging from digital devices, individuals can enhance their focus and engage more deeply in tasks and conversations, leading to better performance in both personal and professional domains.
While digital communication is convenient, it often lacks the depth and nuance of face-to-face interactions. Taking a break from screens allows for more meaningful in-person engagements and strengthens relationships.
How often should you detox?
The frequency of a digital detox varies based on personal needs and lifestyle. Some people might benefit from a daily digital break during meals or before bedtime. Others might prefer a more extended detox, like a digital-free weekend or a vacation. Experts suggest incorporating regular short breaks throughout the day and scheduling longer detox periods at least once a month to maintain a healthy balance between online and offline life.
5 ways to digitally detox:
- Create specific areas or times in your home where digital devices are not allowed, such as the dining room or bedroom. This practice encourages more mindful use of technology and fosters uninterrupted time with family and friends.
- Pursue hobbies or activities that don’t involve screens, such as reading a book, gardening, or playing a musical instrument. Engaging in such activities can be refreshing and rejuvenating.
- Incorporate mindfulness exercises or meditation into your routine. These practices can help reduce stress and enhance mental clarity, making it easier to disconnect from digital distractions.
- Set daily time limits for social media apps and consider using features that monitor and restrict screen time. This can help curb the urge to check social media constantly and reduce its impact on your mental health.
- Consider attending a digital detox retreat, where all participants agree to unplug from their devices. These retreats offer a structured environment to help you disconnect and focus on wellness through activities like yoga, meditation and nature walks.
When our lives are increasingly dominated by screens, a digital detox is more than just a trend; it’s a necessary practice for maintaining mental and emotional well-being. By consciously stepping away from our devices, we can reclaim our time, improve our mental health and reconnect with the world around us. So, is it time for your digital detox? Your mind and body may thank you for it.
References:
Royal Society for Public Health. (2023). “Social Media and Young People’s Mental Health”
JAMA Psychiatry. (2022). “Association of Time Spent on Social Media With Mental Health in
Adolescents.”
Pew Research Center. (2022). “Teens, Social Media & Technology 2022.”
